Bearcrawls. Burpees. Battlestar Galactica.

Bearcrawls. Burpees. Battlestar Galactica.

QIC: Turnover

Date: 4.27.19

PAX: THE Pony Express , BAM , Burlap , Touch Me Not , Plunger , Zima , Resistor , Alright Alright , Undertow , Bulldog , Splash , Boomerang (WD) , Ripple (WB) , Huckleberry , Turnover (Q)

15 of Winston-Salem’s finest gathered on a beautiful Spring morning for what they thought would be an enjoyable trot around Speas with maybe some resistance training mixed in.  What they found instead (YHC included) was dream-crushing pain.

The THANG:

Warmup

SSH x20

2 Burpees (these were immediately met with collective groans from the PAX, which warmed YHC’s heart)

IST x20

4 Burpees (more groaning, YHC feeling warm and fuzzy)

Abe Vigoda x8

6 Burpees (PAX sense the pattern developing, YHC enjoying giving PAX a hard time…the enjoyment was short-lived)

Arm Swirley Things x20 (Front and Back)

Mosey to Tennis Court

Bearway to Heaven

Start at baseline of first court (Alright, Alright fairly called into question whether “baseline” was the correct term, YHC was not sure, but rolled with it anyway),

PAX would Bearcrawl from 1st baseline to first doubles line, perform 5 burpees and bearcrawl back to start. This pattern would continue for each doubles line on each court with descending number of burpees at each station. (Routine was done in Suicide fashion)

Mosey to Rock Pile

PAX were instructed to grab a Medium/Large size rock. Circle up for #gainz.

Curls x15

Skull Crushers x15

Bent Over Row x15

Front Raise x15

Chest Press x15

Goblet Squat x15

All exercises performed OYO

PAX were instructed to partner up.  Partner 1 returns rock to pile, Partner 2 keeps rock.

All Mosey to Wall

Partner 1 would Cusack with the rock around the traffic circle while Partner 2 would perform Head Shoulders Knees & Toes while in Peoples Chair on the wall.

Each partner would Cusack and People’s Chair x3

After completion of the circuit, all PAX lined up in Peoples Chair on the wall.  Beginning w/ YHC on the end of the line, PAX would overhead press large rock x10 and pass to the next PAX then remain in People’s Chair (rock was passed down and back one time (20 Overhead Press per PAX)).

Mosey to Lido Deck

All PAX grabbed some bench and performed the following:

Alt Step Ups x15 each leg

Dips x20

Derkins x10

Box Jump x10

Repeato

Mosey back to side of school near rock pile

PAX were instructed to partner back up for DORA

100 Merkins – 200 LBCs – 300 Squats

As we were running short on time, and YHC wanted to ensure the PAX were able to enjoy the last planned exercise, we Omaha’d the last of the squats.

Mosey to start of parking lot for……

The Apple Turnover (Does YHC think it is vein to insist on performing an exercise that shares his F3 name? No. But, is that exercise also extremely enjoyable and a fan favorite among the PAX? Also, No.)

PAX would bearcrawl from the start to the first island, then TURNOVER to crab walk from 1st island to 2nd island

Once at the 2nd island, TURNOVER again back to bearcrawl from 2nd island to 3rd island

And yup, you guessed it, TURNOVER back to crab walk from 3rd island to last island.

Mosey/crawl back to Launch

Mary

Freddie Mercury x15

Low Flutter x20

Full Extension LBC x15 (honestly YHC lost count because these are very difficult and they suck, not unlike the PAX that called them) @Zima

Mutton Crunch x10 L/R

Fin

Name – O – Rama

All went well except YHC unfairly called @Splash a “Respect”.  However, @Splash is close enough, and this is YHC’s Q so in the words of Judge Mills Lane, “I’ll allow it.”

COT

Announcements:

Wouldn’t be a COT without a Shmedfest mention. August 24th, mark your calendars.

Color Run at Carter High School.

Two Men and a Truck are doing a collection for domestic violence victims and battered women’s shelters.  List of items being collected is on #TheTwitter. See YHC, Burlap, Drip, Redeye, The Vig, or Thistle for further information and/or to drop off donations and we will take the to the necessary collection centers.

Prayer Requests:

Undertow asked for continued prayers for his father who is struggling with illness.

Lastly…

YHC (and others) voiced reminders to continually keep each other accountable.  If you haven’t seen someone out in a while, text them or hit them up on Twitter.  Iron sharpens Iron and it’s paramount to keep each other accountable and to be there for each other.   If you’re going through something, struggling with something, or just need encouragement come talk to me, hit me up on Twitter, call me, whatever.  Lean on the support system you have within F3.  It’s not my intention to get preachy.  Just something I feel strongly about.  Always an honor to lead.  Thanks for the keys, Spam.

NMM

@Zima was one of the first to arrive and he made it known that his EC run consisted of a 4.89 mile saunter from his residence to the AO.  YHC took this as a slight that Zima maybe thought that the planned beatdown might not strenuous enough for him.  In the words of Barney Stinson, “Challenge Accepted.”.

@TMN and @Huckleberry were also members of #TeamECRun.  We also lost Huckleberry not even half way into the beatdown. #RIP

Bearway to Heaven looked like an OK idea on paper….YHC quickly realized, and the assembled PAX made it abundantly clear, that it was not even remotely a good idea.  Absolutely brutal.

YHC prescribed several OYO exercises throughout the beatdown, and as @Alright Alright aptly pointed out, that does significantly cut into the MC…this fact was noted by YHC.

It will come as no surprise to anyone that @Zima, as is his custom, felt led to voice his displeasure with nearly every called exercise.  YHC took this as the highest of compliments.

It was YHC’s first time posting with @Ripple.  The guy is an absolute beast and largely a pleasure to be around.  Unlike the guy he showed up with. CC: @Splash

#UrbanAssault the day prior was YHC’s first time posting with @Alright Alright.  Was great to see him show up for #Purgatory as well.  Dude is a legitimate animal.  Always at the front of the pack.  Always picking up the six.  Well done, my man.

Incredibly #gritty group we had assembled.  Some of the called exercises were no joke, and all PAX involved came ready to grind.  Excellent effort all around.

After the beatdown was done and the COT had dispersed, @Zima was allegedly going to attempt to run the 4.89 miles back to his house.  YHC has not heard from him since his departure from Speas. Someone should probably check on him.